Springfield Urban-Warrior Challenge, a 12.4K timed obstacle race, 7 a.m., Plaster Sports Complex, 1015 E. Grand St., MSU campus. Participants can register as an individual or with a team. Discounts are given to active or retired military members, MSU students and police and firefighters. Information: 417-836-4359; embracethesuc.com. April 13

About 380 people participated in the two-mile Camo Run sponsored by Bass Pro in November. Runners had green, orange and brown powdered paint tossed at them by volunteers along the course and threw the paint at each other. Many themed runs, including the Color Run, are happening in April. / News-Leader file photo

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Despite being an active child and not feeling out of shape, Kylee Stoll had gained weight in the past few years, especially after having children.

Stoll’s dad was diagnosed with Alzheimer’s disease in September, and that, coupled with her desire to be a healthier example for her three children, was the reason she embarked on a lifestyle change.

That wake-up call showed Stoll how important a healthy body is. “Not only do I want to live healthier longer, I want to be the best I can be to my father, my mom, my husband and my kids,” she says.

Since doing her first 5K in November, the Turkey Trot, she’s lost 55 pounds and is training for more 5Ks and even a half-marathon this spring. And Stoll isn’t alone.

With the prevalence of 5Ks — particularly themed runs such as the Color Run on Saturday — Chris Revoir, president of the Ozark Mountain Ridge Runners, says the OMRR calendar has exploded with 5K events over the past few years, and many weeks offer runners and walkers several options to compete. It also seems that more people are starting running programs.

“People are trying to stay healthy and keep healthy, and it’s also an avenue to raise funds and support the health of the local community,” Revoir says. Most races benefit a specific charity, and Revoir says racers love the camaraderie found in supporting local causes.

Stoll has discovered many benefits, including to her role as a mom.

“Because I’m a mom of three active kids, I feel like it’s important to get in better shape and health,” she says.

Themed runs attractive

For Caroline Bratcher, a themed race was a great reason to start running.

Though she did CrossFit for about a year, she’s now running to improve her cardiovascular health as well.

“I was looking for more running opportunities just for cardio health,” she says. “So why not jump into a 5K?”

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Bratcher plans on doing the Color Run on Saturday, and is on a team with several friends, which she admits will help with nerves.

“It’s the new thing,” he says. “It’s just fun stuff instead of simply going out for a run.”

Runners can enjoy themselves and get some exercise as well.

Getting started

Training for a first 5K is as varied as the runners. Bratcher keeps her plan fairly casual and aims to get a quick couple-mile run or strength training session in every couple of days.

Stoll tries to never go more than a few days without running or walking three to six miles. When she started walking last fall, it took Stoll 22 minutes to complete a mile, and now she can run a mile in about 10 minutes.

“I don’t have a specific training plan other than to get out and make myself go!” she says.

Nancy Lillich, group exercise manager with Cox Fitness Centers, says those seeking more structure can find ample plans that work with all fitness levels.

Lillich suggests starting with short run and walk intervals. She says to run 30 seconds and walk a minute for 30 minutes. Every two weeks, she says, increase the run-time interval by 15 seconds. Once a runner can do the intervals comfortably for 45 minutes, she’s ready to run a 5K.

Lillich recommends running three to four days a week and not worrying about speed at first. “Build a base,” she says. “When you can run a 5K without walking, then it’s time to focus on speed.”

Until then, just get used to running and the race atmosphere.

Revoir says that five or six weeks of regular training should be enough for a 5K. He and the Ozark Mountain Ridge Runners will often use Hal Higdon’s training plans (www.halhigdon.com). In addition, OMRR offers running groups to help keep racers accountable and social while they’re training.

“A running group is a good way to get yourself into running,” he says. “It makes you responsible to meet with the people in your group.”

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OMRR has running groups that work with every pace, no matter if the racer runs a seven or 16-minute mile, he says. “No matter where you are running, there will be somebody to run with you.”

Revoir suggests visiting www.omrr.org for membership and running group information.

Your first race

Check www.omrr.org or www.active.com for local races. Typically, registration forms can be found online with contact information for race organizers.

Revoir says racing etiquette and rules will come with a racer’s information packet.

For the most part, though, he suggests standing to the back of the pack if you plan on racing with a jogging stroller, a pet or if you plan on walking at all. If you decide to use headphones, keep them low to be able to hear traffic around you.

Though it’s normal to have jitters the first race, Lillich says the atmosphere is not intimidating, and it’s completely OK to take walk breaks if needed.

Stoll admits she was terrified on her first run.

“I had in my head that I was going to come in last or disappoint the friends I was doing the race with,” she says. “I now realize that was silly.”

Revoir says this fear is common, but that the racing community is extremely supportive. He also says not to worry about finishing last. Most races have a group that will walk the entire distance, so those attempting to run typically won’t be last.

The nerves a racer experiences, though, are completely worth the rush of finishing. “It’s just such an emotional rush when they finish,” he says. “I think it’s a life-changing experience.”

Stoll agrees. “It was a sense of accomplishment and gave me the encouragement to keep walking and exercising after it was over,” she says. She finished her first 5K in 52 minutes, and now she can run/walk the distance of a 5K in 43 minutes.

“Work your way up,” she suggests. “You don’t have to start with three miles.”

For Bratcher, pushing past the mental block is a reward in itself.

“Jump in feet first,” she says. “You have to start somewhere, even if you start by walking. Get out and get moving!”